Welcome to Kate Quit Sugar

Welcome! Looking for where to start? well, keep reading – as this is the perfect place for you to get started.

My Journey to Quitting Sugar

My journey with quitting sugar has been well worth the time and effort. Yes, for me this was a big effort. I didn’t seem to quit with the ease that some people say they have had.

I failed a few times, I would have a really bad week and just not be able to “hold out” any longer. I would end up binging on the foods I missed (or thought I missed!) and feel awful about myself. It would really be a cycle of start fresh, go through “life”, then have to start again and feel like the ability to quit was further away then before.

But I did it. I have done it and I live it. It no longer is a “thing” I do, or a “fad” that I am trying, but little decisions made through out my day, every single day. Basically it is life!

We are not perfect but I made a big effort to actually change the way I saw food and the way I reacted and then how I dealt with emotions. For me, this was an emotional journey through food. I worked out that when I was feeling moody or have had a bad day, my brain would fixate on something sweet to make me smile. It was like I needed just Something to make me feel good again since I couldn’t give myself that feeling without a hit of sugar. Now I am armed with the tools to deal with bad days, and if I want to splurge I am also armed with the safe recipes, which are also DELICIOUS, to not feel guilty or to really damage myself.

Now I live a low sugar diet, where I know what I am eating and I love it. I still have a piece of cake at my birthday or during special occasions I will have a few nibbles of the sweet stuff, but it is not every day and I certainly don’t feel the same way about sugar as I used to.

I am not perfect, I would love to meet someone who is, but I know that I am taking the steps to make my own life better. Most importantly the food I eat and the life I live is only for me and I want it to be a long and healthy one!

What Quitting Sugar is NOT

What is this site not about?

  • There are no set of strict food rules and regulations.
  • Food guilt! If you slip up, that is okay. Get up and start again and make better choices next time.
  • We love fruit. This site is not anti fruit and neither is the I Quit Sugar guide. I do believe in resetting your taste buds by cutting fruit for the detox, which can be a week or more (totally up to you!) but then you can easily introduce fruit back into your diet.
  • The is no “one size fits all” mentality. I believe that everyone is different and this may not work for everyone, or you may not want to do everything suggested. You decide what to do and you decide what part of quitting sugar works for you.

I am aware that everyone has different opinions on food and diets, so let’s keep that in mind that no one is perfect and we are all trying different methods to find what works for us!

So, Where Do I Start?

Some more information for once you have decided to quit sugar or are currently quitting sugar:

Comments

  1. Milk? Milk has sugar in it!
    Whether you choose skim milk, part skim milk or whole milk, the lactose content is very similar. On average, a 1-cup glass of skim milk provides 13.5 grams of lactose, while the same serving of full-fat milk has 11.5 grams of lactose. This amount of carbohydrates is the equivalent of the amount of carbohydrates found in about 3 tsp. of sugar. You can expect your blood sugar levels to rise as much after drinking 1 cup of milk as after eating 3 tsp. of sugar.

    • Hi Pat,
      I have found milk to not be very harsh on my system.

      Milk is made up of glucose and lactose. When I have suggested giving up sugar – what I meant was the fructose part of sugars. If you find that lactose is affecting your system negatively, then I recommend you stop drinking milk and go for alternative milk products that are not so harsh on the system.

      Find what works for your body and your system and if milk has made your blood sugar levels spike then I would cut that back.

      • Alternatively, you could switch to lactose free milk – Zymil made by Pauls or Liddels. They have whole cream, low fat and skim varieties.

  2. Hi Kate,

    I’m loving your blog!

    Can I eat any cheeses that I want? Does quantity count? And what about sparkling wine? Is that ok?

    Mira

    • Hi Mira,

      I love cheese! I try to moderate the amount I eat, and not try to gorge on anything. I have a bad habit of if I allow myself to gorge I tend to fall back in bad habits a lot easier!

      I try not to just eat one type of cheese either, I am going through a phase of exploring cheese and the different tastes and textures. I like feta and sharp chedder right now – but I don’t think there are types of cheese to avoid (unless you don’t like mold). I think this makes a great way to eat cheese instead of desserts and by exploring new kinds you can have more fun with.

      Sparkling wine is sweet so I am going to assume, that it has sweetener in it. (Can someone else help me here?)
      http://winefolly.com/review/how-much-sugar-in-brut-champagne/
      Again, sparkling wine is sweet and may tempt you back to enjoy something sweet with it or if you are in the middle of the program your brain may find it harder to adjust! I would avoid it for as long as you are doing the program. It just doesn’t seem like it would be helpful – but correct me if I am wrong people on the internet! :)

  3. Hi Kate,

    I love your blog and I am in the process of quitting sugar. However, I have numerous food allergies to delicious naturally sweet foods like apples, cherries, and tree nuts. Do you have an idea of some alternative snacks I could look into? Thanks!

    Rakel

    • Hi Rakel,
      Good work on giving sugar the flick! It is a hard process for some, me especially, but I imagine with allergies it can be a lot tougher. The normal fallback options are what you are allergic to so you have to identify a few different options. I would suggest you could try going sugar free cold turkey for a few days and see if you can really calm any sugar cravings without having to hunt down options. No point filling your life with expensive and hard to find alternatives when you could eliminate them altogether. Another thing I would try is to work on eating vegetables and healthy fats such as cheese to replace those snacking options. Try having some carrots and cheese as a snack and break the habits of a sugary treat or where you think you should have fruit instead. Many of the quitting sugar books and recipes do use a lot of nuts as replacements, maybe try checking out books for diabetics with allergies. These will cover a wide range of recipes that would remove the nuts. I found this recipe for Gluten Free Vegan Gingerbread – http://www.yummly.com/recipe/Gluten-free-vegan-gingerbread-307895?columns=4&position=10%2F69 is this something that you could try? I was trying to think of foods that are sweet such as sweet potato that could be made into a sweetish snack without sugar.

  4. Hi! I am a freshmen in college and my dorm has a microwave, a mini-fridge and a blender. I am required to have a meal plan. I don’t want to waste money so I go to the cafeteria and eat at the designated locations. The salad bar is mediocre. I can find rice/vegtables/meat that is decent. I am really struggling with the fact that I love good food, but I also love healthy food and it seems like everything here either tastes bad or is delicious only because it is covered in salt, sugar, and fat. I have also experimented with microwave cooking, but its hard to keep produce in my dorm and frozen kale gets boring after a while. Combined with the stress of the new year I think I am eating more sugar than I should, on top of a diet that already contained too much sugar.

    • Hi Kate,

      Congratulations on getting into College and going for it! You should be very proud even if you are very stressed over everything!

      College and the dreaded “freshman 15″. None of this has to be your fate and none of this has to be something you feel pressured by. You already sound like you want to make good food decisions and that you are already pretty knowledgeable about food in general. At least you didn’t tell me you love pizza and are at a loss for what to eat. I would look at food while you find your place at school for the first year as a means to fuel your body. You want to be healthy, alert and ready to learn and deal with being a freshman.

      phew!

      So I am going to assume that using your meal plan for dinner is where it is going to make the most sense and you can make the most of what is on offer – yes these won’t be very exciting but you will also be able to control your budget and live within your means.

      First tip – never sit near the dessert bars. Don’t tempt fate!!

      I would gravitate towards salads, and find the best and cleanest salads available. Avoid adding an dressings or extra things that you just know is not going to make you feel healthy and strong. Add in protein where available such as any grilled chicken or fish. Eat what you know is going to help you and avoid adding anything on top of what they have already provided since you don’t know what is going into the food.

      So again, think salads, no dressing, no added salt or toppings, find the grilled proteins with no glazes or dressings such as chicken and fish and lean beef. Eat your greens – beans, peppers, salad greens (not just kale). If you want to have a side dish try some plain brown rice if it is on offer but try not to over eat rice as it might not give you all the nutrients you need right now.
      If you are bored with the salad bar, hit up the steamed vegetables if they are available. Don’t add butter or any cheese toppings. Steamed vegetables can be stirred through a rice and you can slice up some hot chilli for a kick and flavor!

      Don’t be afraid to ask for the grilled chicken only if there is a sandwich bar, avoid the white breads or ask for meatballs and no pasta from another bar. Then you can have these with a big salad.

      Since your dorm room has a blender you can make some fantastic breakfast smoothies or lunch smoothies. Buy a protein powder that has no added sugar or weird flavoring so that you get a dose of protein to help you feel fuller for longer and you can add fruits and vegetables (frozen or fresh) to make it more of a meal.

      Lunch you can embrace wraps – add plenty of fresh vegetables that you like. Go heavy on tomato or lettuce if you like and use avocado as a spread and skip margarine. If you make a large enough wrap, you can have one half at lunch and then the other half for dinner or a late night study snack that isn’t going to be salty and sugary.

      There are a lot of meals you can make in a microwave but they will require you to have microwavable bowls or a few little microwave safe mugs etc. Steam vegetables such as broccoli, cauliflower, green beans in a small bowl with a little water then you can microwave frozen chicken breast, you can boil eggs in microwaves and even poach eggs in a mug with water and a little vinegar! Then you can have a side of smoked salmon or trout with some baby spinach leaves.
      Making mashed potato with sweet potato is very easy to in a microwave too, with a side of microwave steamed vegetables and then add a protein. Chop your potatos up, add to a microwave proof bowl and boil for 8 – 12 minutes until soft. Then drain and mash with a little milk and butter. Add in some cinnamon or pepper for taste.

      Oh and one last tip – avoid sweet alcohol beverages and cut back on beers. Drinking is a huge part of college for a lot of people, so just be aware of YOUR limits. If I drink, I have one glass (red wine or a vodka with club soda) and then a glass of water. Never have two alcoholic drinks in a row, always have water in between. Trust me, you will feel better in the morning for doing this!

      Here are some links I found that might make this easier for you:

      http://www.theleangreenbean.com/how-to-eat-healthy-in-college/
      http://www.eatingwell.com/healthy_cooking/quick_healthy_cooking/6_ingredients_for_super_healthy_smoothies

      Also – from Chow Tips a video on how to cook your breakfast and dinner in a coffeemaker!
      http://www.youtube.com/watch?v=iOMyiBw4s4A
      http://www.youtube.com/watch?v=bqZyl-T8Q8Q

      How to make potato chips in a microwave
      http://www.youtube.com/watch?v=WPMkU-c4tW4

      I couldn’t help myself but when I saw you had a microwave, you can always make yourself a single mug cake if you want something a little sweet. This link won’t help reduce sugar but everyone isn’t perfect and sometimes you will want a little mug of happiness.

      http://www.thekitchn.com/13-easy-mug-cakes-that-are-all-grown-up-195159

      I hope I have been helpful!!!!

    • Hi – I found more links for you!

      I know this is from the UK but I love Jamie Oliver and I actually cook the majority of my recipes using his cookbooks and online recipes.
      http://www.jamieoliver.com/us/foundation/jamies-food-revolution/recipes

      Here are his one-pan recipes, but you might have to sneak a single burner into your room for these!
      http://www.jamieoliver.com/recipes/category/course/one-pan-recipes

      Here is a big list of delicious meals cooked in a microwave:
      http://www.foodnetwork.co.uk/recipe/microwaved-cooking.html

  5. Ann Marie says:

    Hi –

    I’m about to embark on the “quitting sugar” journey. Woo! When you talk about using wraps what kind specifically? Thanks!

    • Hi Ann Marie!
      Congratulations on making the first steps on your journey! I usually have wholegrain mountain bread wraps (they are very thin!), but check out the wraps at your local store and find the ones that are the lowest in sugar and the ones that are wholegrain/wholemeal. You can even use lettuce leaves for some wraps too. Be creative and find the ones you like. Certainly don’t let the small or huge range of wraps in your area stop you from making good choices.

      I am back on the wagon again today after Easter!!! Had a big weekend of indulgence and now having a huge salad with beans and tuna, though I had to skip the wraps today. If I went near a store to buy some, then I would buy some on-sale Easter eggs too!

  6. Hi Kate,

    Extremely happy to have found your blog! I recently purchased “I Quit Sugar” and have decided that reducing sugar will be a great challenge and experience for me. I do feel confident that inadvertently I have a small head start as I’ve been conscious of my body (both it’s good traits and bad) for all my life and have applied a lot of common sense to my diet, like don’t eat cake and drink soda. With that said, I also have been duped by the “healthy things” like brown sugar & raisins on oatmeal is no biggie b/c at least I’m eating oatmeal! The good news, I rarely crave sweets. The bad news, regardless I’m still eating tons of sugar and am still not exactly clear how to determine how much. What I am finding to be challenging is the education aspect. I feel like I’m lacking the tools to make good decisions… like, is full fat Ranch dressing on a salad acceptable or are my only safe options olive oil & red wine vinegar? Are all cheeses fair game? And with respect to cheese, should I be monitoring? I will not lie, as I read through the book, I’m like wait, so I can eat cheese whenever I want? SCORE! And I fear I will do that liberally, not sure if that is a great thing.
    I guess, where I’m going is… should I worry about taking the fat replacement method too far? And also, do you have a tool you recommend using to do quick searches to help navigate the mind field of options so I can make the best choices? Thanks!!!

  7. I need to quit sugar!! Ive read most of this info but is there any way to quit sugar without removing it from your house completely? My partner eats ALOT of sugar and wont remove it from the house (I dont expect him to as his not the one quitting and he enjoys it) but all this makes it so much easier to just give in and have 1 more chocolate or 1 more sweet treat :(

    • I never made my husband quit sugar with me and he still kept the same food in the house. It made everything harder! It really did!! I just made sure that I had planned ahead and had more safe foods then bad foods. I didn’t deprive myself of something sweet (see Sarah Wilson’s chocolate cookbook for ideas) and made sure I had my own treats available.
      I also tried eating new foods – if I was craving sweet, I would try a small piece of cheese or just something completely different to take my mind off of it. I also drink a fair bit of tea, I like black tea, so I would have some of that. I also drink a lot of herbal teas (which are not my favorites!!!) but this helps too.

      Think about crowding the sweet cravings out with other things. I know it is hard, but make sure you are prepared. Don’t quit everything and then feel like you have nothing. I always caved in when I felt that way!!

      hey, you never know, but maybe your partner might cut back after seeing you make a big change!

  8. Hi Kate I would love to quit sugar.i have under active thyroid am on thyroxine but feel bad most of the time.just wondered if not having sugar would help me in anyway. Diets don’t really work for me because of my thyroid problem,,,

    • Hi Margaret,

      I do think you should speak to your health professional before making any change in your diet. I am not qualified to give that kind of medical advice I am sorry!
      I did do a quick search around on the internet and many people suggest that lowering the amount of sugar you have if you have an underactive thyroid can help but again, I would recommend seeing your doctor and trying a much slower and controlled removal of added sugar.

      http://healthyeating.sfgate.com/bad-foods-low-thyroid-5670.html

      I hope this helps but I don’t want to advise the wrong thing!

  9. Jennifer Bradley says:

    Kate, love your site. I am on my 3rd week of your 8 week program. Today is the first day that I have not felt good but I am not going to quit. I am excited to see where this journey takes me. I was wondering if low fat yogurts, like Chobani, are ok to eat during the detox period? What about the ones with honey and fruit in them? Thank so much, Jennifer.

    • Hi Jennifer,
      If you are following along with Sarah Wilson’s I Quit Sugar, then week 3 is a hard week. This week is the time to cut out honey, agave, palm and coconut sugar, condiments with sugar, fruit and fruit juice.
      This week also cuts out flavored yoghurts!

      Her guide says:
      From today the below – no exceptions – must go:
      Fruit
      Fruit juice
      Dried fruit (including muesli and muesli bars) and jams (even if it says no added sugar)
      Tomato and barbeque sauces (they contain up to 50% sugar… more than chocolate topping!)
      Any condiment containing sugar
      Balsamic Vinegar (about 15% sugar)
      Flavoured yoghurts (including those that say no added sugar… read the label it’s often there disguised as fruit puree)
      Honey
      Agave
      Palm and coconut sugar
      And obviously chocolate, soft drinks, etc.

      How about giving full fat yoghurt with some toasted coconut flakes (no sugar in them!) with some cinnamon. You can even throw in some chia seeds too.

      In Sarah’s cookbook she recommends:

      Toast some buckwheat groats (“buckinis”), coconut (flakes or desiccated), pepitas (or whatever nuts or seeds you have in the cupboard) in a non-stick pan, sprinkle over yoghurt and mush with either cinnamon or raw cacao and/or a drizzle of macadamia oil.

  10. sheryl says:

    Can you eat avacado?

    • Hi Sheryl,

      Doing the I Quit Sugar program, Sarah recommends avocado! I also recommend avocados (if you are not allergic of course!) as they are delicious.

  11. Robert says:

    What about carbs? They get converted to sugar in your system. Do you lay off the carbs as well?

    • If you follow the Sarah Wilson Quit Sugar guide, just by cutting out so much sugar, you naturally will be eating less processed carbs. For me, I do still eat carbs – even processed ones as I am not perfect, far from it – but I found that when I followed the guide to the letter, I did feel a lot better. I had a lot less of the roller coaster feelings. Also knowing that I couldn’t eat certain carbs made wondering if there was sugar in it a lot easier. You just know something are not going to be good for you!

      In my attempts to keep a nice clean diet, I try to be logical about things. I know that cake is bad but what about wholegrain bread? what about mountain breads – I try to limit those things.

      I do know that if you are following paleo and gluten-free diets then the quitting sugar cookbooks have alternatives in there too.

  12. Hi – I quit sugar 10 days ago. The first 3 days I felt light and good and my skin is looking amazing. But from about day 4 I completely lost my appetite and am having much less to eat compared to my usual (but still exercising a lot) and I am finding I feel VERY full ALL the time. I haven’t lost any weight, but feel very full and bloated. Am eating 3 meals a day (i.e. eggs and vege stir fry for brekky, meat and salad at lunch and meat and vege for dinner) and drinking lots of water. Is it normal to feel so full and with no appetite when you quit sugar? I haven’t lost any weight either which surprises me considering how much less I am eating.

    • Hi Kylie, I certainly did feel fuller for longer during the quit sugar program. I was eating a lot more though – definitely didn’t eat less! I also didn’t do a lot of exercise during my program, I focused on jogging around the blocks near my house.
      Maybe your body is adjusting to the new diet. I would keep going if you don’t feel unwell, keep eating your meals so that you know your body is fueled. You could try doing a little less exercise and see if that helps your body recalibrate.

      Does anyone else have any other ideas?

      • thank you. As it happens all of a sudden the last couple of days the weight has fallen off! it’s almost like my body was recalibrating or something and finally found its new rhythm. I feel great and am so glad I decided to quit sugar. Not just for the weight loss, but my skin looks gorgeous, I feel clean and in control of my eating for the first time in my life. thanks for your answer and your very informative site.

  13. Hi Kate, For health reasons I have had to cut down on sugar (and yeast), and barely eat any now apart from a small amount of fruit in a smoothie in the morning, and maybe some syrup/honey in homemade nut butter (which I don’t have everyday), and a tiny bit in mayo (although will be making my own soon). All fruit juices, most fruits (including my beloved bananas), and carbs are gone, and I only have stevia in my first cup of tea for the day – otherwise it’s fennel or just normal but with no sugar. I can handle not having sugar for lunch or in the evening, but I am struggling to find something for breakfast that doesn’t have ANY sugar in it – including fruit sugars. Bearing in mind I can’t eat bread, or have yoghurt, what would you suggest? Also – Do you think I need to completely cut sugar from my system as Sarah suggests for a few weeks to detox, or is reducing it this far enough? Thanks for your help! Alice

    • Hi Alice,
      I don’t think you need to cut sugar out altogether – you sound like you have made the tough decisions already and reduced so much. The point of the full detox is to really let your body reset without any sugar and most people need to take a slow approach to that.

      As for breakfast ideas – funny you should ask! I was just looking up some paleo breakfast ideas! These recipes are all sugar free and don’t require yogurt!
      So have a look at some of these and see if are suitable. If not, search google for paleo breakfast ideas and you will find LOTS of good ideas too!

      • Hi Kate, Thank you so much for your reply! And good to know I don’t have to cut it out completely – I am having the tiniest amount each day at the moment (mainly from a handful of frozen berries in my morning smoothie) and I think I am detoxing – I am aching, quite irritable, and have really saw joints – apparently all perfectly normal? The breakfast ideas are great thank you, and I googled Paleo recipes and now have hundreds to choose from! Thanks so much for your help, and for your site – I’ve found it really helpful!

        • It sounds like you are doing everything right and just stick with it and listen to your body and how it feels.
          Enjoy some of the paleo recipes!! I am going to be making a few new breakfasts over the next few weeks now too!

          • Hi Kate, Thanks for your breakfast ideas – I have been making some, and also looked into Paleo recipes which has been a great help.
            Just one question – how long can it take for sugar to detox from your system? I haven’t eaten sugar for nearly two weeks now (I think I stopped just before I messaged the first time – having slowly cut down) – and I ache massively! Do you think this could be to do with the sugar? (or lack of it…). I don’t really have cravings, and I’m not really interested in sweet things now. I haven’t eaten carbs for about 3 months. But I just ache. I have tried looking into sugar withdrawal symptoms but don’t seem to be able to find a lot, or how long it can last for.

            Any advice or experiences would be most welcome!

            Thanks again for your help.
            Alice

  14. Hi

    Iam looking to give up sugar but have a question. When baking cakes and cupcakes what can i use instead of sugar?

    Thanks

    • Sarah recommends Rice Malt Syrup, but I am not sure if that is sold everywhere. Her cookbooks rely heavily on this ingredient, see her Caramel Slice recipe as an example. Other sugar free baking sites, such as Sugar Free Kids (yes it is aimed at children) uses Nativa or Stevia products. See her Cheesecake Recipe here to see the amounts she uses.
      I tend to use a mix of rice malt syrup and Stevia when baking, but I have found stevia easier to find in the store than Rice Malt Syrup!

  15. Hi Kate, Thanks for your breakfast ideas – I have been making some, and also looked into Paleo recipes which has been a great help.
    Just one question – how long can it take for sugar to detox from your system? I haven’t eaten sugar for nearly two weeks now (I think I stopped just before I messaged the first time – having slowly cut down) – and I ache massively! Do you think this could be to do with the sugar? (or lack of it…). I don’t really have cravings, and I’m not really interested in sweet things now. I haven’t eaten carbs for about 3 months. But I just ache. I have tried looking into sugar withdrawal symptoms but don’t seem to be able to find a lot, or how long it can last for.

    Any advice or experiences would be most welcome!

    Thanks again for your help.
    Alice

    • Hi Alice,

      The aches will definitely be from sugar withdrawal. Some people have the symptoms for a few days, others a week – it really depends on your body and there is no way to tell how long they will last.
      Just stay hydrated, stay positive and stay focused. This is the hard part and it is will power! Though, if you start getting a lot worse, it is always best to see your doctor! But if you stick with it and make sure you are being kind and caring to your body, it should be over before you know it.

      Stick with it Alice – you are so close!

      • Hi Kate, Thanks for your reply. I think I knew it was the sugar but just needed reassurance! Thank you. I will keep at it, and hope it dies down soon… I do drink quite a lot of water but have definitely been feeling thirstier recently, so maybe not enough! I’ll up my intake from today and hope this sorts it.

        So pleased to be off sugar – I just want to start feeling amazing from it!

        Thanks so much for your help!

  16. Hi,
    I quit sugar in January for my daughter (10) when her doctor took her off sugar and gluten. I have lost 37 lbs and she’s the same weight now as she was then. Both of us are under weight now. Has anyone else had this happen?
    Thanks!

    • Hi Bambi, that didn’t happen to me at all. Are you making sure you are getting enough calories per day? If you are unsure, you could use an smart phone app to track your calories per day to make sure you are consuming enough and the right amount of nutrients as well.
      I recommend MyFitnessPal as the app that tracks calories and food intake.
      If you are concerned, I would book in with a doctor and have a chat with them about eating plans and other nutritional information.

      Sorry – I haven’t much advice, maybe someone else has anything to help?

  17. Hi,
    I have añ unusual allergy to….believe it or not apples! Is there any alternative to using apple cider vinegar?? Thanks

    • Hi Sally,
      That is an unusual allergy! Well from doing a bit of googling around, you can substitute any vinegar in its place. Make sure you use equal parts for recipes – but remember that there will be a taste difference, so start with white vinegar and go from there. You will just have to try until you find something that you like!

  18. Dear Kate,

    I really love your advice on quitting sugar. I am new to this and it seems hard. Recently, I was diagnosed with seborrhoeic dermatitis. Ive heard from some who said that it has no cure but still a small amount has learnt how to cure it. When it boils right down, it seem as though sugar , starch and fruits (basically anything at all with sugar) may be the culprit. I really would like for you to suggest a sugar free diet for me please , if it isn’t too much to ask. This S.Derm is driving me insane …

    Depressed :(

    • Hi Antonella,

      It sounds VERY depressing what you are going through. I have only done very superficial reading of this on the internet, so am I in NO WAY qualified to give any medical advice on your condition, that is what your doctor is going to be able to help you with, but what I can do is let you know some resources on where you can start to look at your diet and make some changes to at least start a journey to making your dermatitis a little better or at least help you identifying what might be flaring up the Mallassezia yeast.

      First off – take a deep breath and relax. This is something you are going to be able to control through help with your doctor and natural remedies, and I don’t want you to feel awful. We are here for you and we can work through this with you if you need us (us being the awesome collective internet!). I am sending you a massive hug from here!!!!

      So from my initial reading it appears it is a yeast that might set off the dermatitis, so there is a diet called the Candida Diet, which focuses on the candida fungus, and although this is not something that you may or may not have, the crux of the diet is reducing sugar and carbs. Anything that will feed the bacteria and it focuses on probiotics in the diet to help boost your natural defenses. So what you can do is read some more about the candida diet, their recipes and have a look at what changes you can bring into your life.

      http://www.thecandidadiet.com/ – this is the book’s main selling website, but by the looks of it, you can get PLENTY of information without having to purchase the book.

      This link gives you an overview: http://www.thecandidadiet.com/candida-diet.htm and it is very similar to the quitting sugar books too, but this is far more developed for candida sufferers. I would look at something like this and see how this can help your body battle this over the Quit Sugar guides (even though I love the guides and cookbooks, this may not be the right type of product for you). It is just more focused on the candida fungus and maybe this can be applied to fungus in general! Again, I am not a doctor, so take this advice with a grain of salt.

      CANDIDA BREAKFAST RECIPES: http://www.thecandidadiet.com/candida-recipes-breakfast.htm
      CANDIDA LUNCH AND DINNER RECIPES: http://www.thecandidadiet.com/candida-recipes-lunch-dinner.htm
      CANDIDA SNACK RECIPES: http://www.thecandidadiet.com/candida-recipes-soup-snacks.htm
      CANDIDA DESSERT RECIPES: http://www.thecandidadiet.com/candida-recipes-desserts/
      CANDIDA DRINK RECIPES: http://www.thecandidadiet.com/candida-recipes-drinks.htm

      (You could google candida recipes and get billions of results too, so there is never any lack of information out there!)

      You can also focus on a cleaner diet, this requires no books to purchase but small changes every day, cut out processed foods, drink mainly water and maybe green teas and look at what foods might be setting off your skin. This is a very ad-hoc way to do it, but you might find a food that makes everything worse and then look to avoid it in the future. Also have a look at what you are putting on your skin, such as shampoos, moisturisers etc and test what make it feel itchy and worse. No point doing all this hard work and then setting your skin off with a certain type of shampoo!

      You are definitely not alone with this – there must be a lot of other people out there suffering too. This person suggests using salt to help keep the skin clear – http://curezone.com/forums/fm.asp?i=2057688

      All of these changes are not going to happen overnight, this is going to be a journey and this is your first step! Every small change you make, every food you rule either safe or not safe is one step closer to having more control over this.

      My heart goes out to you and we are here for you for all of this.

  19. Hi Kate

    I am glad I discovered your website. I have been tossing about going the non-sugar way but now I am committed. Actually took the pledge today

    • Fantastic news Sonali! Give it a go – make small changes every day!!!

    • Ha ha, half my comment got deleted. I was wondering what happened. So since My comment yesterday, I have bought Sarah’s 8 week program book and consciously not had any added sugar. The hardest part is my beloved tea. But I am determined this time. There is a debate around carbs but I am not leaving any carbs. I do write, so will be blogging my experience. Thanks for the practical inspiration.

  20. This is a gem of a site to find. I decided on weekend to try and eliminate all the bad foods especially sugar which I only eat when I’m bored. Day 3 and I have a massive headache. No cravings though so that’s a good thing. I look forward to reading more on here when I get some more spare time. One of my big problems was also not drinking much at all, I don’t drink coffee or tea and probably lucky to get one glass of fluids a day on a good day. So I’ve also started drinking minimum 3 litres water a day. not surprisingly is doing something because people are asking what I’ve done to my skin!!! Hopefully I can stick to it and start eating a lot cleaner.

    • Hi Janet,

      I am glad you like the site!

      Drinking water is a fantastic way to help fast-track some skin issues. I notice there are days when I may drink tea or coffee during the day and neglect to drink enough water and I look all kind of sick and tired. Some days I have to remind myself to drink water and not make, yet another, cup of tea! Especially if I am busy at my desk and just head to office kitchen for a quick tea break, I always forget about water!

      Keep up the great work – day 3 is early days – but you will get through it.
      :)

  21. Thank you for websites like yours that make for great support to experimenters/guinea pigs like me. :)

    After reading the IQS book, I got mighty curious. I have a sweet tooth and I’d always rather go for dessert than an actual meal so doing the program was quite a challenge. Two weeks into this experiment, however, I’m still determined to see it through as I discovered that:
    (1) I seem to be losing a kilogram a week.
    (2) I don’t get as cranky-hungry as I used to (I have hyper-acidity so I used to go crazy when I get hungry.)
    (3) I easily feel full even after taking in just small meals.
    (4) I tried tasting ice cream two days ago and felt aversion for it rather than my usual satisfaction.

    I’m curious where this will go and how far I can take it. :) I’m still dilly-dallying with the fruit-avoidance and I’ve yet to figure out substitutes for these.

    I need to ask tho, how much cheese and yogurt should I eat everyday? Using these as protein sources, I’m a bit fearful for my kidneys since I used to have kidney stones. :(

    Lastly, what kind of bacon do you use? I love bacon but have been avoiding these since it’s processed food. I’ve yet to learn to cure my own without the nitrites, but recipes call for cooconut sugar at the very least.

    • Hi,

      Keep up the awesome work!! Losing weight, feeling great and actually seeing your body change and your ideas on sugar change is a huge deal.

      Like I have said, if people want to avoid fruit, then go for it. If you don’t want to avoid fruit, then just try to reduce for a week just to see. OR ignore all the rules and eat fruit.

      In terms of protein per day, Sarah has written on the Daily Mail website about this:

      WE LEARN TO READ LABELS
      1 Always check the nutritional info listed on food packaging, jars and bottles. A quick snapshot: choose foods with less than 5g (just over 1 teaspoon) of sugar per 100g. This quick reading should keep you roughly in check and will wipe out 90 per cent of processed foods.
      2 But if it’s dairy, remember the first 4.7g of sugar per 100g is lactose. Lactose is fine for most of us to consume, but anything on top of the 4.7g is added sugar.
      3 And if it’s a liquid: it must contain no sugar. A serving size for a juice can be 375ml; some servings can be up to 750ml (at juice bars), and a serving of pasta sauce can be 250ml. Even if it’s only 5 per cent sugar, a liquid’s usual massive serving size renders it a sugary dump. The take-home: never drink anything containing sugar!

      http://www.dailymail.co.uk/home/you/article-2612225/Sarah-Wilsons-I-Quit-Sugar-Life-Lets-gist-again.html

      Also – the bacon I eat tends to be just store bought bacon! I like thick cut bacon the BEST! I am very keen to make bacon and have seen it calls for sugar, but I think that is meant to really help with the brine-ing process. I wouldn’t not include the sugar, but maybe trial lower levels of sugar, then trial coconut sugar etc as these may really create different flavors in the meat.

      • Thanks, Kate!

        What actually made this whole experiment more feasible for me is that I’m a water lover. Ever since I got pregnant 6 years ago, I never wanted to touch sweetened drinks (except on certain occasions). So my body has no need to adjust to these rules. Desserts, on the other hand, is a different issue. :)

        You’re right about dairy tho. I never would have imagined that some brands tend to have too much sugar in their milk. I’ve become more alert about the labels since I read the book. I’m shocked to see how much sugar there is in all the stuff I’ve been eating.

        The sugar in curing bacon sure seems to be for the brining process. The good part is that we’re supposed to wash it off in the end. So that at least lessens the sugar in it. I’ll let you know what happens as soon as I’ve tried it. :)

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